In this FutureYou Blueprint™ deep-dive episode of The Coach Debbie Potts Show, we explore one of the most overlooked truths in functional health:

👉 Protecting your brain begins in the gut. 👉 Up to 70–80% of neuroinflammation is driven by digestion, blood sugar, and lifestyle—not age.

If you want sharper memory, better focus, emotional resilience, and long-term cognitive health, you must understand how your daily choices directly affect your gut, mitochondria, nervous system, and blood-brain barrier.

Today, I break down the four most powerful lifestyle levers you can start using immediately to reduce neuroinflammation and build a stronger brain from the inside out.

🔍 In This Episode, You'll Learn:

🛏️ 1. Why Sleep Is the #1 Brain Detoxifier

How 7.5–9 hours of sleep activates the glymphatic system, repairs the blood-brain barrier, calms microglia, improves gut motility, and regulates inflammation.

🏋️‍♀️ 2. How Strength Training Boosts BDNF and Insulin Sensitivity

Why lifting weights 2–3 times per week supports brain plasticity, improves mood, and stabilizes blood sugar—the biggest driver of neuroinflammation.

🚶‍♀️ 3. The Role of Aerobic Training in Cerebral Blood Flow

How Zone 2 cardio improves oxygen delivery, enhances mitochondrial function, supports gut motility, and reduces stress on the nervous system.

🧲 4. Why Reducing EMFs and Neurotoxins Matters More Than You Think

How everyday exposures—like Wi-Fi at night, fragrance, plastics, pesticides, and mold—affect brain inflammation, sleep, and BBB integrity.

🧠 Why This Matters

Brain aging is not random. Brain fog is not normal. Cognitive decline does not start in the brain — it starts in your gut, your environment, and your lifestyle signals.

By adjusting these four non-negotiable foundations, you lower neuroinflammation, strengthen your gut-brain axis, and build long-term cognitive resilience.

This is how you train the WHOLE you… to become your strongest, sharpest FutureYou.

💬 Connect with Debbie

Website: www.DebbiePotts.net FutureYou Blueprint Sessions: https://DebbiePottsCoaching.as.me/futureyoublueprint PNOĒ Metabolism Testing & Coaching: www.DebbiePotts.net

Are you doing all the right things—clean eating, daily workouts, supplements—yet feeling tired, inflamed, or stuck in a midlife plateau?

On today's deep-dive episode of The Coach Debbie Potts Show, we unravel the hidden biology behind slow metabolism, stubborn fat gain, chronic fatigue, and the loss of muscle as we age.

Coach Debbie Potts—FDN-P, FNTP, NASM-CPT, and certified PNOĒ Metabolic Analyst—guides you through the interconnected systems that determine how you age, burn fat, build muscle, and generate energy from the inside out.

This is not your typical "eat less, move more" conversation. This is FutureYou Biology—the science of rebuilding metabolism, rewiring resilience, and restoring cellular safety so you can thrive, not struggle, in midlife.

In This Episode, You'll Learn: PNOĒ Metabolic Testing — Your Real-Time Metabolic Blueprint

How RER, VO₂ Max, FatMax, and ventilatory efficiency reveal whether your metabolism is stuck in sugar-burning mode or capable of efficient, flexible fat oxidation.

AMPK — The Fat-Burning, Repair, and Longevity Switch

Why Zone 2, fasting windows, cold exposure, and specific nutrients activate AMPK to improve mitochondria, reduce inflammation, and enhance metabolic flexibility.

The Cell Danger Response (CDR) — When Mitochondria Hit the Brakes

Based on Dr. Robert Naviaux's research, we explore why chronic stress, toxins, infections, or trauma push your mitochondria into "protection mode"—slowing metabolism, lowering energy, and blocking fat loss.

The Vagus Nerve — The Hidden Root of Weight Loss Resistance

If your nervous system doesn't feel safe, your metabolism won't unlock. Learn how vagal tone affects digestion, hormones, inflammation, and fat-burning—and how to train the vagus for better metabolic outcomes.

mTOR + Protein After 40 — How to Rebuild Muscle & Strength

Why women and men after 40 need higher protein, targeted leucine, and heavy strength training to overcome anabolic resistance and maintain metabolic rate and longevity.

Cortisol, Hormones & Aging

The stress-metabolism connection: how elevated cortisol suppresses thyroid function, blocks fat burning, and accelerates aging—and how to fix the rhythm.

The FutureYou™ Formula

How AMPK, mTOR, the vagus nerve, and mitochondrial health integrate into a personalized, test-not-guess blueprint for metabolic harmony.

Featured Framework: FutureYou™ Meal Method

Protein-forward, leucine-optimized meals to turn on muscle protein synthesis, maintain metabolic health, and improve fat-burning—especially for midlife women and men.

"Protein is the ignition switch for metabolism. Leucine is the spark plug." — Coach Debbie

Takeaway

Aging well isn't luck—it's strategy. When you retrain metabolism, restore cellular safety, and rebuild vagal resilience, your body becomes capable of fat-burning, muscle building, and long-lasting energy again.

It's time to rewrite your midlife biology and create your FutureYou.

Work With Coach Debbie

Ready to stop guessing and start testing? Book your PNOĒ Metabolic Test or schedule a discovery call at: 👉 www.DebbiePotts.net

Escape METABOLIC CHAOS® and rebuild METABOLIC HARMONY so you can strive to thrive as you age—not struggle.

Safety Note

Educational only. Partner with a qualified practitioner—especially if you're on medications, have gallbladder disease, significant anemia, active IBD, are pregnant, or have complex conditions.

Are you eating all the right foods, taking supplements, and still feeling tired, bloated, or stuck with stubborn weight?

You might not have a food problem… you might have a digestion problem.

In this episode of The Coach Debbie Potts Show, Debbie takes you deep inside the root cause of many "mystery" symptoms — low stomach acid (HCl) — and explains why this one simple imbalance can create a domino effect across your metabolism, hormones, energy, and brain.

You'll learn: ✅ How stomach acid actually works — and why it's the spark plug for your entire digestive system ✅ The connection between low HCl, fatigue, hormone imbalance, thyroid function, and brain fog ✅ The weird clues your body gives you (like brittle nails, reflux, or even body odor) ✅ How HCl "unlocks" essential minerals like iron, zinc, and magnesium — and what happens when it doesn't ✅ Why PPIs and antacids can make things worse long-term ✅ The fascinating nitric oxide connection for gut health, motility, and LES tone ✅ How to safely restore your stomach acid, rebuild digestion, and reignite your metabolism ✅ The step-by-step FutureYou™ Rebuild Plan to move from metabolic chaos to metabolic harmony

"Your stomach acid isn't the problem — it's the messenger. When you restore that first spark, everything downstream—your energy, hormones, and metabolism—starts working again."

Topics Covered:

00:00 – Intro: Digestion as the missing link 04:30 – What stomach acid really does 08:00 – The mineral vault: how HCl unlocks nutrients 13:00 – Weird signs of low stomach acid 17:00 – PPIs, antacids & rebound reflux 22:00 – Nitric oxide and the vagus nerve 27:00 – The FutureYou™ Rebuild Plan 35:00 – Closing: How to test, not guess

Resources Mentioned:

🌐 Learn more: www.DebbiePotts.net 📊 Book your PNOĒ Metabolic Test + Functional Review 🧬 Shop digestive and enzyme support: use code COACHDEBBIEPOTTS on Fullscript link here -https://us.fullscript.com/welcome/debbiepotts/store-start 🎧 Subscribe for more episodes on digestion, metabolism, and midlife health optimization

Disclaimer:

Educational only. Partner with a qualified practitioner—especially if you're on medications, have gallbladder disease, significant anemia, active IBD, are pregnant, or have complex conditions.

Are you over 40 and feeling like your body's not responding the way it used to—despite doing "everything right"? Fatigue, stubborn weight, restless sleep, and slow recovery aren't signs of failure… they're signs of adaptation.

In this powerful deep-dive episode, Coach Debbie Potts unpacks the real root causes behind midlife metabolic slowdown—through the lens of mitochondria, detox pathways, hormones, and nervous system balance. You'll learn how to read your body's feedback, retrain your biology, and build your Future You from the inside out.

Drawing on the latest research from Dr. Robert Naviaux, Ari Whitten, and leading functional medicine labs, Debbie guides you step-by-step through:

🧭 The North-to-South Map: How brain, vagus nerve, stomach, bile, and gut alignment control your metabolism. ⚙️ Mitochondrial Intelligence: Why your "powerhouses" switch into protection mode—and how to bring them back online. 💧 Detox & Drainage Foundations: Why "drainage before detox" is non-negotiable for real cellular repair. 🥚 Bile & Choline Connection: The missing link between hormone balance, brain clarity, and fat metabolism. 🧠 The Brain–Bile–Barrier Loop: How gut toxins (LPS) affect mood, motivation, and energy. 🏋️ Muscle as Metabolic Medicine: Why strength training is your longevity drug after 40. 🌿 The WHOLESTIC Method™: 8 Elements for restoring energy, hormones, and cellular coherence. 🔬 Data-Driven Health: How PNOĒ metabolic testing, GI-MAP, DUTCH, and OAT reveal your body's "energy story." 🧩 The Future You Blueprint: A strategic framework for stress recovery, detox, mitochondrial rebuilding, and hormone optimization.

This isn't another quick fix—it's a biology reboot. Discover how to measure, map, and master your metabolism so you can thrive, not just survive, through midlife and beyond.

🌐 Schedule your PNOĒ Metabolic Analysis & Functional Health Review in Solana Beach, CA at www.DebbiePotts.net.

🎧 The Coach Debbie Potts Show | 💪 The WHOLESTIC Method™ & Future You Program

#FutureYou #TheWHOLESTICMethod #CoachDebbiePotts #MetabolicHealth #PNOE #FunctionalMedicine #Mitochondria #MidlifeHealth #Longevity #BioIndividuality #MetabolicFlexibility

SAFETY NOTE: Educational only. Partner with a qualified practitioner—especially if you're on medications, have gallbladder disease, significant anemia, active IBD, are pregnant, or have complex conditions.

Your gut isn't just about digestion — it's your foundation for energy, hormones, metabolism, and longevity.

In this episode of The Coach Debbie Potts Show, Debbie sits down with William Gabe Dough — serial entrepreneur, inventor, and creator of Good Bru, a science-backed prebiotic + probiotic blend that helps you rebuild from the inside out.

Gabe shares his personal story of overcoming years of reflux and fatigue, and how restoring gut balance inspired him to develop a simple, coffee-friendly, keto-approved formula combining organic inulin + BC30 Bacillus coagulans — a spore-forming probiotic that actually survives hot drinks.

Together they explore: 🌿 Why gut health shapes your hormones, brain, and metabolism 🧫 How spore-based probiotics support long-term healing 🔥 The power of butyrate & SCFAs for gut and immune repair ☕ Why Good Bru delivers better quality at a better price 🙏 How faith and gratitude play a role in recovery

If you're tired of bloating, reflux, or "doing everything right but still not feeling right," this episode will help you understand how gut health drives your Future You.

💻 Learn more & order Good Bru: www.goodbru.com 💰 Use code COACHDEBBIEPOTTS to save on your order! 🎥 Watch Gabe on Nino's Corner: https://youtu.be/OsG08VJn6Kc 🌐 Programs & metabolic testing with Debbie: www.debbiepotts.net

Disclaimer: Educational only. Partner with a qualified practitioner — especially if you're on medications, have gallbladder disease, significant anemia, active IBD, are pregnant, or have complex conditions.

In this solo deep-dive episode, I take you behind the scenes of my own functional lab investigation and show you exactly how I build a FutureYou Blueprint™ — using myself as the case study.

I walk through my GI MAP, blood chemistry, mitochondrial test (mescreen™), genetic reports (DNA Company, StrateGene, WildHealth Clarity), and symptoms — and explain how they all fit together to reveal hidden root causes behind power loss, slower recovery, dry skin, hormone challenges, mitochondrial dysfunction, and midlife metabolic resistance.

You'll learn how gut health, bile flow, LPS/endotoxemia, genetics, mitochondrial oxidation, stress responses, and nutrient absorption all shape your metabolism and energy… and how I use The WHOLESTIC Method™ to rebuild from the inside out through a phased, personalized plan.

If you're struggling with fatigue, poor recovery, gut issues, hormone imbalances, or feeling stuck doing "all the right things," this episode will show you how to start uncovering your own root causes — and build your FutureYou Blueprint™.

👉 Schedule your Discovery Call: https://DebbiePottsCoaching.as.me/discovermore

👉 Learn more: www.DebbiePotts.net

Aging isn't just a number — it's biology in motion. In this deep-dive episode, Coach Debbie Potts breaks down how to rebuild your metabolism, restore cellular safety, and retrain your body to burn fat efficiently using the latest tools in metabolic science.

Learn how your mitochondria, hormones, and nervous system work together — and what happens when they don't. Using insights from PNOĒ Metabolic Testing, AMPK/mTOR pathways, the Cell Danger Response, and vagus nerve regulation, you'll discover how to move from Metabolic Chaos® to Metabolic Harmony — the true foundation of fat loss, performance, and longevity.

Inside this Episode

• PNOĒ Metabolic Testing: See exactly how your body burns fuel (fat vs. carbs) and pinpoint your FatMax zone.

• AMPK Activation: How to unlock your body's natural repair and fat-burning mode through training, fasting, and cold exposure.

• Cell Danger Response: Why your mitochondria hit the brakes — and how to tell them it's safe to produce energy again.

• Vagus Nerve Reset: Strengthen the "safety switch" that controls digestion, hormones, and inflammation.

• mTOR & Midlife Muscle: Reignite muscle growth and recovery through protein timing, strength training, and hormone balance.

• Cortisol & Hormones: Why chronic stress blocks fat loss — and how to restore your natural cortisol rhythm.

• The FutureYou Formula: PNOĒ + Functional Testing + Nervous System Reset = Metabolic Harmony.

Key Takeaways

• You can't out-train a stressed-out nervous system — calm first, build later.

• Fatigue, stubborn belly fat, and slow recovery are signals of a body stuck in protection mode.

• Metabolic freedom comes from restoring safety, flexibility, and flow — not more restriction or cardio.

• Aging well is a skill you can train when you understand your metabolic blueprint.

Ready to Rebuild Your Metabolism? Stop guessing and start testing. Schedule your PNOĒ Metabolic Test and Functional Review at www.DebbiePotts.net. Let's design your roadmap to thrive — not just survive — through midlife and beyond.

Safety Note Educational only. Partner with a qualified practitioner—especially if you're on medications, have gallbladder disease, significant anemia, active IBD, are pregnant, or have complex conditions.

What if the most powerful "nutrient" for healing wasn't a pill—but oxygen under pressure?

In this solo Root Cause Deep Dive, Coach Debbie Potts explains how Hyperbaric Oxygen Therapy (HBOT) works, what happens inside the chamber, and how to know if your body is truly ready to receive its full benefits. You'll learn how to prepare, pressurize, and repair using the Future You™ HBOT Readiness & Stacking Checklist—inspired by Dr. Scott Sherr's integrative HBOT protocols and The WHOLESTIC Method™ foundations.

Inside the episode: 💨 What HBOT is and how 100 % oxygen + pressure drive 1,200 % more oxygen into tissues 🧠 The cellular science—how HBOT restores mitochondria, detox capacity, and brain function 🩸 Readiness checklist: drainage • lymph • bile • minerals • sleep • parasympathetic tone 🌬️ Stacking tools for faster results: breathwork, red-light, sauna, cold therapy, N1O1 lozenges 🦠 Why HBOT supports recovery from CIRS, mold toxicity, chronic fatigue, injuries, and aging ⚙️ Maintenance rhythm & long-term oxygen optimization for performance and longevity

Whether you're rebuilding from burnout, optimizing recovery, or preparing for your first HBOT session, this episode shows you how to oxygenate your cells—and your calm—so you can become your strongest, sharpest, most resilient Future You.

🔗 Connect with Dr. Scott Sherr 🌐 https://integrativehbot.com 💊 https://troscriptions.com 📸 @drscottsherr

🔗 Connect with Coach Debbie Potts 🌐 https://www.debbiepotts.net 🎧 YouTube – @CoachDebbiePotts 📸 Instagram – @debbiepottscoach

Feeling wired, anxious, or chronically "on"? You might not be stuck — your nervous system might just need oxygen and safety.

In this powerful deep dive, Coach Debbie Potts sits down with Dr. Scott Sherr, a global leader in Integrative Hyperbaric Oxygen Therapy (HBOT), to explore how oxygen + pressure + neurotransmitters can reset your mitochondria, vagus nerve, and mind from the inside out.

You'll learn: 💨 How HBOT restores mitochondrial energy, oxygen signaling, and cellular repair 🧠 How GABA and the vagus nerve form your "calm circuit" for stress resilience 🌬️ Why GABA supplements don't work — and how Tro Calm and Tro ZZZ from Troscriptions help your brain create real calm 💧 How to prepare your body for HBOT with detox, drainage, and parasympathetic balance 🌿 Simple ways to strengthen vagal tone — through breathwork, cold therapy, grounding, and nutrition

If you've ever wondered how to oxygenate your calm, boost parasympathetic tone, and move from defense to repair, this episode is your roadmap to building a stronger, sharper, more resilient Future You.

🔗 Connect with Dr. Scott Sherr: 🌐 Website: https://integrativehbot.com 💊 Troscriptions: https://troscriptions.com 📸 Instagram: @drscottsherr

🔗 Connect with Coach Debbie Potts: 🌐 Website: https://www.debbiepotts.net 🎧 YouTube: @CoachDebbiePotts 📸 Instagram: @debbiepottscoach

5If you've ever wondered why your CoQ10, NAD, or PQQ stack isn't giving you more energy — this episode will change the way you think about fatigue forever.

Your mitochondria aren't just little powerhouses. They're safety sensors — constantly asking one question: "Am I safe enough to make energy right now?"

In this solo deep-dive, Coach Debbie Potts unpacks the cutting-edge science of the Cell Danger Response (CDR) — based on Dr. Robert Naviaux's research — and why forcing energy production before your cells feel safe can actually make things worse.

You'll learn: 🔬 Why your mitochondria slow energy output on purpose — and how that's a protective response, not a failure. ⚙️ Why supplements like CoQ10, NAD, or PQQ often backfire when used too early. 💡 The six "safety signals" from Ari Whitten's Energy Blueprint that naturally restart energy production. 🧠 How chronic stress, the vagus nerve, and hormones all tie into the same mitochondrial story. 🧘 The three-phase strategy Debbie uses to rebuild energy — from drainage and nervous system repair to targeted mitochondrial support. 📊 How to measure true recovery with PNOĒ Metabolic Testing, HRV, and functional labs.

This episode bridges the gap between stress physiology, cellular metabolism, and real-world recovery — showing you why you must calm the system before you can fuel it.

If you're tired of chasing energy with supplements that don't work, this is your roadmap back to cellular safety, optimal metabolism, and your Future You.

💻 Learn more or schedule your own PNOĒ Metabolic Test and Future You Reset at www.DebbiePotts.net 📲 Follow @coachdebbiepotts on Instagram for daily WHOLESTIC Method™ tips

🩵 Educational only. Partner with a qualified practitioner—especially if you're on medications, have gallbladder disease, significant anemia, active IBD, are pregnant, or have complex conditions.